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– No rest between exercises
– 30 second rest at the end of the circuit
– Repeat for 3 rounds
1A) Medicine Ball or Dumbbell (DB) Chop
1B) DB or KB (Kettlebell) 1-Arm Squat and Press
1C) KB or DB Swing
1D) Total Body Extension
MRT: Metabolic Resistance Training
– 8 reps per exercise (per side, if applicable)
– No rest between exercises
– 60 second rest at the end of the circuit
– Repeat for 3 rounds
2A) Goblet Squat or Narrow-Stance Barbell Squat
2B) DB Row or TRX Rows
2C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
2D) Goblet Bulgarian Split Squat
Take a 3 minute break and then move on to MCT.
MCT: Metabolic Conditioning Training
– 40 seconds per exercise
– Rest 20 seconds between exercises
– Repeat for 2 rounds (6 minutes total)
3A) Kettlebell Swings
3B) DB Lunge or Prisoner Lunge (alternating)
3C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows
Take a 3 minute break and then move on to MDT.
*MDT – Metabolic Density Training with 20-10 Revolution System
– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises
4A) Total Body Extension – 8 rounds of 20-10
4B) Close-Grip Pushup – 4 rounds of 20-10
4C) Bodyweight Squat – 8 rounds of 20-10
4D) Mountain Climbers or TRX Rows – 4 rounds of 20-10
*This will take you 12 minutes total.
Take a 5 minute break and then move on to MDT.
MCF: Metabolic Challenge Finisher
– 30 seconds per exercise
– Rest 15 seconds between exercises
– After 3 rounds, rest for 2 minutes & then cautiously CONSIDER
doing 3 more rounds <= Only for super-advanced
5A) Burpees
5B) Jump Rope
Take a 3 minute rest and then finish with the…
BONUS “6-Pack Bally Abs” Superset:
6A) Power Wheel or Stability Ball Rollout or TRX Fallout
6B) X-Body Mountain Climbers
